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Tofu & Broccoli Stir-Fry

This recipe is appropriate for Diabetes Mellitus as it includes tofu and broccoli, which are low in carbohydrates and have a low glycemic index. However, it is important to consider portion size and overall carbohydrate intake.

Adapted from EatingWell, by EatingWell Test Kitchen

30 mintotal
4servings
13ingredients
257kcal a serving
Tofu & Broccoli Stir-Fry

Ingredients

  • 1 tablespoon minced garlic
  • 6 cups broccoli florets
  • 1/2 cup vegetable broth or reduced-sodium chicken broth
  • 2 tablespoons plus 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon minced fresh ginger
  • 2 tablespoons canola oil, divided
  • 1 14-ounce package extra-firm water-packed tofu, drained
  • 3 tablespoons water
  • 3 tablespoons cornstarch, divided
  • 1/4 cup dry sherry (see Note) or rice wine
  • 1/4 teaspoon crushed red pepper, or more to taste

Method

  1. Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
  2. Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.3 min timer
  3. Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.1 min timer

Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

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